Your Recipe

MEDITERRANEAN ROAST VEGETABLES (OVEN OR AIR FRYER)

Składnik Ilość Kalorie
Bakłażan 274g 69kcal
Papryka, surowa, żółta, słodka 14g 4kcal
Papryka, surowa, żółta, słodka 14g 4kcal
Cukinia 118g 25kcal
Czosnek 15g 22kcal
Oliwa z oliwek 42g 371kcal
Oregano suszone 0.9g 2kcal
Tymianek suszony 0.7g 2kcal
Papryka 1.15g 3kcal
Onions, red, raw 197g 87kcal
Sól morska 3g 0kcal

Recipe Instructions:

½ medium eggplant sliced into rounds and then into small cubes (1 inch) (UK = aubergine)
1 small zucchini slice into rounds like a cucumber, then halve or quarter the rounds, depending on how big they are (UK = courgette)
1 red pepper sliced roughly into large(ish) pieces (Australia = capsicum)
1 yellow pepper (or orange or green)
1 medium red onion peeled and chopped into rough chunks (white onion is fine too)
5 cloves garlic peeled and quartered (add more if you like)
Herbs, spices, oil
½ teaspoon paprika
1 teaspoon dried mixed herbs Italian or other, or use whichever dried herbs you have e.g. basil, oregano, thyme
½ teaspoon salt (or just grind over plenty)
¼ teaspoon pepper
3 tablespoons olive oil
Optional garnishes
a few fresh herbs e.g. basil, thyme/oregano leaves, chopped fresh parsley
crumbled feta cheese


Oven version
Preheat the oven to 220C/425F.
Scatter all of the chopped vegetables apart from the tomatoes over a large baking tray lined with baking paper.
Drizzle over the oil, then scatter over the spices, herbs and seasoning. Toss well with a big serving spoon.
Roast for 15 minutes. Take out of the oven and toss again, then scatter the cherry tomatoes over the tray of veggies.
Roast for another 15 minutes or until the vegetables are starting to go golden brown and lightly crisped and caramelised.
Serve as they are, or pile into a big bowl and scatter with a few fresh herbs and/or crumbled feta cheese.
Air fryer version
Set the tomatoes aside. After chopping the rest of the vegetables, toss them with the oil and flavourings in a big bowl. You can use a bit less oil if you like, or spray it on.
Pre-heat the air fryer to 190C/375F.
Pour half of the vegetables into your air fryer basket if you have a basket-style air fryer (save the rest until another day). You may be able to fit all/most of them in if you have an oven-style air fryer.
Air fry for between 10 to 15 minutes, checking and tossing the vegetables every 5 minutes. Add the tomatoes around half way through. The vegetables are ready when they are golden brown and tender.
Empty into a big serving bowl and scatter with fresh herbs and/or feta cheese if using.

dane odżywcze
Wielkość porcji 170 g | ml
Ilość na porcję 147
616
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 11g 14%
Tłuszcz nasycony 1.5g 8%
Sód 299mg 13%
Węglowodany ogółem 12g 4%
Błonnik 3.9g 14%
Cukier 5.5g
Białko 2.3g 5%
Witamina D 0mcg 0%
Wapń 36mg 3%
Żelazo 1mg 6%
Potas 431mg 9%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 21.51 mcg 2%
Tiamina [B1] 0.052 mg 4%
Ryboflawina [B2] 0.049 mg 4%
Niacyna [B3] 0.792 mg 5%
Kwas pantotenowy [B5] 0.349 mg 7%
Witamina B6 0.171 mg 10%
Kobalamina [B12] 0 mcg 0%
Kwas foliowy [B9] 24.756 mcg 0%
Witamina C 27.724 mg 31%
Witamina D 0 mcg 0%
Witamina E 1.914 mg 13%
Witamina K 13.584 mcg 11%
Betaina 0.056 mg 0%
Cholina 6.121 mg 1%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 11.9 g 4%
Sugars 5.5 g 11%
Błonnik 3.9 g 14%
Carbohydrate 7 g 0%
Węglowodany netto 6.5g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 0.087 g 0%
Arginina 0.103 g 0%
kwas asparaginowy 0.254 g 0%
Cysteina 0.017 g 0%
Kwas glutaminowy 0.264 g 0%
Glicyna 0.072 g 0%
Histydyna 0.04 g 0%
Izoleucyna 0.073 g 0%
Leucyna 0.11 g 0%
Lizyna 0.093 g 0%
Metionina 0.024 g 0%
Alanina 0.07 g 0%
Prolina 0.071 g 0%
Seryna 0.074 g 0%
Treonina 0.056 g 0%
Tryptofan 0.018 g 0%
Tyrozyna 0.046 g 0%
Walina 0.09 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 35.89 mg 3%
Miedź 0.14 mg 15%
Fluor 0 mcg 0%
Żelazo 1.02 mg 6%
Magnez 28.59 mg 7%
Mangan 0.38 mg 16%
Fosfor 73.15 mg 6%
Potas 430.72 mg 9%
Selen 1.12 mcg 2%
Sód 298.9 mg 13%
Cynk 0.53 mg 5%
inne
składnik odżywczy Ilość DV
Woda 142.93 g 0%
Popiół 1.123 g 0%